Monday
Show movements and scaling options, ex push jerk, push press
Skill/Strength
10min EMOM
1 Clean anyhow
2 Split jerks
Start with 50% of 1 RM jerk then increase if form allows, aim for perfect form, always.
Metcon
10 min AMRAP
6 rounds of
4 Shoulder to overhead 50/35kg, no rack
8 Pull ups
Then
Max wallballs 9/6kg int the remaining time
L1: 70/47,5kg, Chest to bars
L2: RX
L3: 40/30kg, jumping chest to bars
L4: Alternating dumbbell C&J, jumping pull ups, 6/4kg wallball